Single Best Physiotherapy Exercise for Shoulder - Pendulum Exercise

Shoulder Pendulum Exercise

BENEFITS: Warms up the shoulder. Improves mobility and helps restore range of motion.

STARTING POSITION: Stand with one foot in front of the other and hold onto a counter or chair for balance with the arm on your unaffected side.Hinge forward from the hips and let the arm on the side where you had surgery hang loosely toward the floor with your thumb pointing forward.

INSTRUCTIONS: Begin the movement by letting your body rock forward and backward. When you rock forward, the heel of your back foot will come up off the floor. When you rock backward, the toe of your front foot will come up off the floor. Let your arm swing gently forward and back to complete one repetition. Switch arms and repeat if you had surgery on both sides.

TECHNIQUE AND TIPS

• Focus on initiating the movement from your shoulder.

• Swing slowly and with control, letting your arm relax.

• Breathe normally throughout.

REPEAT: 10 times, once or twice a day

HAVING TROUBLE?

If you are uncomfortable standing, try sitting in a chair without armrests and letting your arm hang to the side to swing.

Shoulder Circles

BENEFITS: Warms up the shoulder. Improves mobility and helps restore range of motion.

STARTING POSITION: Stand with your feet comfortably apart. Hinge forward from the hips, holding onto a counter or chair for balance with the arm on your unaffected side. Let the arm on the side where you had surgery hang loosely toward the floor with your thumb pointing forward.

INSTRUCTIONS: Gently swing your arm in circles,focusing on initiating the movement from the shoulder. Reverse the direction. Switch arms and repeat if you had surgery on both sides.

TECHNIQUE AND TIPS

• Focus on initiating the swing from the shoulder.

• Swing only as much as is comfortable for your own range of motion.

• Swing slowly and with control, letting your arm relax.

• Breathe normally throughout.

REPEAT: 10 times, once or twice a day

HAVING TROUBLE?

If standing is uncomfortable, try sitting near the edge of a chair without armrests. Spread your feet apart and hinge forward from the hip, resting your unaffected arm on your knee. Let your other arm hang loosely between your legs to allow it to swing in circles.Switch arms and repeat if you had surgery on both sides.